STRONG AND HEALTHY

Five Ways to Strengthen Kids’ Immunity

by Ronica O’Hara

With American children increasingly afflicted with asthma and allergies, it’s critical to help them build up their natural immunity. Microbial ecologist Jack Gilbert, Ph.D., of the University of California San Diego School of Medicine, co-founder of the crowdsourced American Gut Project, advises, “Furry pets, the outdoors, dirt in the backyard, forests—life!”

As the co-author of Dirt Is Good: The Advantage of Germs for Your Child’s Developing Immune System, Gilbert is part of an emerging scientific consensus called the “hygiene hypothesis”, which posits that excessive sterility—being overzealous in protecting our children from germs and other microbes—can dampen the ability of their bodies to fight off allergens and infections. “As a species, we have evolved in a world full of microbes, and our immune systems have developed to cope with that,” he says. “The immune system needs to be used and trained by exposure to the world around it.” From birth onward, here are some proven strategies that strengthen kids’ immune systems.

1Start off right with natural birth and breastfeeding: One in three babies in the U.S. is born by caesarean section, and about half the time it’s optional rather than necessary—perhaps because parents don’t understand that babies born in this manner have been shown to have altered immune development, reduced gut microbiome diversity and a higher risk of developing allergies, atopy and asthma in the short term, with a longterm risk of obesity, according to a study published in The Lancet. Likewise, breastfeeding protects against the likelihood of viruses, eye and urinary tract infections, inflammatory bowel disease, gastroenteritis, lymphoma, leukemia, and Type 1 and 2 diabetes, reports the American Academy of

Pediatrics.

2Feed them the right foods: Provide lots of antioxidant-rich fruits, veggies and fiber—organic when possible—while avoiding processed foods. “The intestinal lining of the gastrointestinal tract serves as the body’s first line of defense against many pathogens. Through certain strains of probiotics and prebiotics found in whole food, we can help landscape our child’s intestinal microbiome to create a positive effect on their innate and adaptive immune responses,” says Krystal Plonski, a Seattle naturopathic physician with a pediatric focus.

3Avoid cleaning toxins:The COVID-19 pandemic has many of us reaching for virus-zapping bleach disinfectants, but Gilbert advises not to overuse them. Once the viral threat is past, it’s wise to go back immediately to natural cleaners like vinegar and baking soda. A 2015 study in Occupational & Environmental Medicine of more than 9,000 children ages 6 to 12 in Spain, Holland and Finland

found the incidence of infections such as flu, tonsillitis, sinusitis, bronchitis and pneumonia was more prevalent in homes where bleach was used.

4Get them outside around dirt: Whether toddlers are making mud pies, older kids are growing gardens or teens are kicking up dust on the sports field, childrens’ immune systems thrive when they meet the microbial richness of dirt and the vitaminD boost of the sunny outdoors. In a study in The New England Journal of Medicine that focused on two technology-free communities, Amish children that lived and worked at old-fashioned family dairy farms had a quarter and a fifth the rate of asthma and allergies, respectively, as Hutterite children that lived off-site from their community’s large industrialized farms. Georgetown University researchers report that sunlight, besides producing vitamin D, energizes infection-fighting T-cells in the skin that play a central role in human immunity.

5Get them a pet:The dirt, germs and fur that dogs and cats bring to a house may be just what young immune systems need. Finnish researchers following 397 babies found those that grew up in homes with pets were 44 percent less likely to develop an ear infection and 29 percent less likely to receive antibiotics than pet-free babies. Canadian researchers found that babies from families with pets—70 percent of which were dogs—showed higher levels of two types of microbes linked to lower risks of becoming allergic and obese. They theorize that exposure to dirt and bacteria early in life—for example, in a dog’s fur and on its paws—can create early immunity.

Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

If you don’t think every day is a good day, just try missing one. ~Cavett Robert

Don’t Sweat It

Eco-Friendly Home-Cooling Tips

Summer is here, prompting homeowners to crank up their air conditioners, but that can bump up electricity bills and strain the environment. Here are some eco-friendly tips to stay cool at home with minimal or zero use of the AC.

Fans to the Rescue

During daylight hours when outside temperatures are highest, close all windows to seal out the humidity and heat. Open them at night to expel hot air and welcome the night’s fresh breezes. To speed up ventilation, place a window fan on the east side of the house blowing in to pull in cooler night air, and another window fan on the west side blowing out to expel warm air.

Ceiling fans are great, but technically, they cool people, not the house, so there’s no need to run them in empty rooms. Set the rotation counterclockwise to push air down and at the fastest setting for maximum relief. Fan blades collect dust; regular wiping is recommended to maintain good air quality. Blade size and angles matter—choose those big enough for the room, set at 12-to-15-degree angles.

Sun Blockers

White reflects heat and black absorbs it. Paint the roof white or another light shade and insulate attic floors to keep from transferring heat into living spaces. The sun’s effect intensifies as it radiates through windows. Shutters, awnings and external blinds will keep unwanted heat outside, as can strategically placed trees and shrubs that shade east- and west-facing windows. Reflective or sun-control film on windows reduces solar heat and keeps out ultraviolet rays. Close curtains (preferably with white backs) in any room that gets direct sunlight.

Too Hot for Summer

Replace heat-generating items around the house with cooler alternatives. Choose eco-friendly LED lights instead of traditional, hot-to-the-touch lightbulbs. Hang-dry clothes in the sun rather than running the dryer. Grab the slow-cooker, Instant Pot or outdoor barbecue and give the oven a break. Ditch the dishwasher’s heated drying option; choose the air-dry cycle instead.

AC TLC

On a scorching day, the air conditioner may be the only option. Replace an old unit with a newer, high-efficiency model and invest in a smart thermostat that can be programmed based on daily schedules and weather conditions. Dirty filters use much more energy than clean ones, so replace or clean them regularly.